The leaves are beginning to change from bright greens to vibrant reds, oranges and browns; the days are getting shorter; the latest apple, squash, and pumpkin recipes are circulating, and it’s time to get those creative kitchen juices flowing again.
The rich and naturally sweet flavors of Fall foods almost make it too easy to eliminate those unnecessary fats and additives. Yet, they usually prevail. Butternut squash soup, for example, often is laden with unhealthy cream and butter. The truth is, however, these artery-clogging fatty additions can take away from the true beauty and richness that the butternut squash naturally holds. Try the following healthy recipe for butternut squash soup and you’ll never want the unhealthy version again!
Ingredients:
2 medium butternut squash, peeled and cut into cubes (about 5-6 cups)
1 sweet onion, sliced
2 tablespoons of orange juice
1 tablespoon extra virgin olive oil
3 cups of chicken or vegetable stock (or if you don’t have any stock -- use water seasoned with a teaspoon each of dried basil, oregano, cumin, and garlic)*
Salt and pepper to taste
*Stock, as opposed to seasoned water, will provide a robust richness to the soup. A water-based soup still will taste great; however, it will lack that additional layer of flavor that helps avoid the need for unhealthy fats.
Cooking Instructions:
- Sauté the onion with a pinch of salt in the olive oil under medium heat until golden brown. Add the orange juice and cook until the pan is almost dry.
- Add the squash and season with salt and pepper. Cover the squash with stock or water, cover the pot, reduce the heat to medium-low, and simmer for 20-30 minutes or until the squash is tender.
- Puree the squash with an immersion blender (or put it in a food processor if you do not have an immersion blender. Just be sure to let it cool a bit before you put it in a food processor or it will spill out the bottom of the machine).
- Season with salt and pepper to taste. Serve immediately or store in an air-tight container for up to a week.
To add some additional sweet, Fall flavor, you can sauté some peeled and cut apples (use the crisp-sweet varieties, such as Gala or Honey Crisp rather than the tart varieties such as Granny Smith) in a teaspoon of olive oil or butter-flavored light margarine. Season the apples with salt and pepper and sprinkle on top of each bowl of soup.
Enjoy your guilt-free, delicious pleasure with another autumn favorite: apple and cranberry-stuffed chicken!
